Warm up
5 x 100m FC 1’45”
5 x 50m FC Kick with board 1’15
Main
10 x 25m FLY build on
number of underwater kicks from 1-10 each 25m 30”
5 x 50m BK reduce stroke
count by 1 each 50m 1’10”
5 x 50m BR (25m 4 sec streamlining/25m sprint) 1’10”
10 x 50m FC starting
in the middle of the pool and streamlining through turns, FAST at the 5m ends,
steady during 15m middle. 1’
2- 4 x 100 IM max off blocks 1’ rest
Cool down
2 x 100m Paired FC stroke. Make a pair where there is a
difference in 25m stroke count of 2-4 so that the person with a higher stroke
count is forced to glide longer and pull harder to match the person with the
lower stroke count.
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